Study: Vegetarian Meatloaf Just as Satisfying- and a Bonus for Cancer Prevention

Vegetarian Lentil LoafA fiber-rich bean-based meal can be just as satisfying as a protein-rich beef-based meal, according to a recent short-term study, published in the Journal of Food Science. The findings are good news if you want to cut back on red meat and up your fiber intake – both recommendations for cancer prevention.

This early study included 28 healthy adults (50% women) who consumed 2 “meatloaf” test meals on separate visits matched for portion size, calorie, and total fat content.

  • Meal one was a high protein beef meatloaf, about one-half the daily value of protein (26 grams), and one-eighth the daily value fiber (3 grams).
  • Meal two was a high fiber, moderate protein bean-based “meatloaf” – about one-third the daily value protein (17grams ), and half the daily value fiber (12 grams).

Researchers compared the effect of both meals on reported hunger, satiety, and fullness, as well as calorie intake at later meals.

Source: Bonnema, A, et al., The Effects of a Beef-Based Meal Compared to a Calorie Matched Bean-Based Meal on Appetite and Food Intake. Journal of Food Science, 2015

Source: Bonnema, A, et al., The Effects of a Beef-Based Meal Compared to a Calorie Matched Bean-Based Meal on Appetite and Food Intake. Journal of Food Science, 2015

No differences were reported for appetite ratings or food intake later in the day. Interestingly, participants also reported similar visual appeal, smell, and taste acceptance between the two meals. Those who ate the bean loaf did report more frequent gas and bloating. Continue reading

Nutrition Conference, Trends and Takeaways

Straight from Nashville, we’re just back from the annual Food and Nutrition Conference and Expo – a meeting highlighting the latest research on how foods affect our health and diseases, such as cancer risk. It’s a conference geared towards dietitians, so it’s also a place where companies showcase their health-related foods.

What were the big food trends and research takeaways related to cancer risk? Here’s a few of the conference highlights.

From the expo hall

several cereals are now incorporating sorghum

several cereals are now incorporating sorghum

– Beans and whole grains are big. This is a crowd that loves these foods – as do we here at AICR – but there appears to be a revival of beans and lentil products making their way into the supermarkets. There were numerous new ideas to cook with lentils, a high protein and high fiber food, including these recipes: Coconut Cream Overnight Oats and Lentils and Lentil Fudge.

The ancient grain sorghum also appears to be increasingly making its way into products. It’s drought-resistant and gluten free, two traits that are making it popular. (Plain, it tastes similar to barley.) Sorghum can be served as a hot breakfast cereal, as a side or salad mixed with vegetables, or in stews and soups, like this Chicken, Leek and Sorghum soup. Continue reading

Study: Shrink Your Plates, Portions and Packages – Eat Less

Plates, Packages and Portion Size

Click the image to see a larger version.

Shrink your plate, silverware, and portion size and there’s a good chance you’ll eat less, potentially a lot less, suggests a recent analysis of studies. The Cochrane review of the research is the most conclusive to date that adults eat more when offered more, whether that food comes in a package or a dish.

If US adults were to consistently move from the larger-sized portions, packages and plates to the smaller versions across the entire day, we could reduce average daily calories by 22 to 29 percent – up to 527 calories – the authors estimate. In the United Kingdom, where the authors are from, adults could reduce calories by 12 to 16 percent – equivalent of up to 279 calories per day.

The review offers one potential way for healthier eating and weight control. Being a healthy weight is one of the most important ways to reduce cancer risk, along with heart disease and other chronic conditions.

Review authors analyzed 69 studies they identified that all compared two groups of people, each presented with a different size of a portion, package, plate or utensil. The studies, which spanned from 1978 to 2013, had to meet a set criteria for study design, bias and other factors. All the studies were conducted in high-income countries, with most done here in the United States.

The Findings
For both kids and adults, people exposed to larger-sized portions, packages, individual units or tableware consistently eat more compared to when they are given smaller versions. The older participants were, the more they ate when given larger sizes.Package_2About half of the studies manipulated portion size. Adults – but not children – ate more when served larger portions compared to smaller ones.Portion_3Adults – but not children – ate more when presented with larger plates, bowls and other tableware compared to smaller ones.


Many of these studies lasted only a day and all were short term, which means further research is needed to see if the short-term changes seen would last. Researchers highlight a range of ways that manufacturers, governments and individuals could reduce the sizes, such as giving upper limits on serving sizes of fatty foods, desserts, and sugary drinks, or placing larger portion sizes further away from shoppers to make them less accessible.

And more research is needed to see if reducing portions in relatively small amounts can be as effective in reducing food consumption as reductions at the larger end of the range.

(The authors had also set out to analyze alcohol and tobacco but they only found three relevant tobacco studies and none for alcohol.)